Gout diet
Three days on the gout diet
Three full days of normal, satisfying meals, landing at 266 mg, 230 mg and 311 mg of purines against a roughly 400 mg daily budget. Day 3 includes a full serving of roast chicken. Every number below is read straight from our graded database, not invented.
Treat these as worked examples and templates, not a prescription. Portions matter: change the amounts and the math changes. Diet is one lever, so pair this with whatever your doctor or dietitian advises. Diet alone doesn't cure gout.
Amounts below are for one person. Weights follow the preparation shown, including cooked, drained lentils and cooked rice. Totals cover the listed foods only, so added oil, sauces and other ingredients aren't included. This isn't a nutritionally complete prescription.
Go to the shopping checklistBy Oliver Silen Sources checked October 5, 2026
Day 1
Plant-forward: lentils at lunch, tofu at dinner
Breakfast
48 mg purines- A Black coffee Coffee · Enjoy 240 g · as served0 mg
- A Egg for scrambling Chicken Egg · Enjoy 50 g · raw edible weight0 mg
- A Plain Greek yogurt Plain Greek Yogurt · Enjoy 170 g · as served17 mg
- B Blueberries Blueberries · Safe 140 g · raw edible weight31 mg
Lunch
109 mg purines- A Lentil and rice bowl: lentils Lentils · Enjoy 130 g · cooked and drained56 mg
- A White rice White Rice · Enjoy 140 g · cooked weight8 mg
- A Spinach Spinach · Enjoy 85 g · raw edible weight44 mg
- A Shredded carrot Carrots · Enjoy 85 g · raw edible weight2 mg
Dinner
99 mg purines- A Soft tofu stir-fry: tofu Tofu (Kinu) · Enjoy 130 g · as served26 mg
- A Broccoli Broccoli · Enjoy 85 g · raw edible weight60 mg
- A Tomato Tomatoes · Enjoy 85 g · as served6 mg
- A White rice White Rice · Enjoy 140 g · cooked weight8 mg
Snack
10 mg purines- A A small handful of walnuts Walnuts · Enjoy 28 g · as served6 mg
- B Banana Banana · Safe 140 g · raw edible weight4 mg
67% of the ~400 mg daily purine budget.
Day 1 grocery list
Total amounts the day uses, grouped by aisle, with any food eaten twice combined. These are usable food weights, not package sizes. Each food links to its current grade and sources.
Check off what you have. Your choices stay in this browser. Uncheck an item for your next shop.
Drinks
Dairy & Eggs
Produce
Pantry
Day 2
A fish dinner: baked cod
Breakfast
22 mg purines- A Black coffee Coffee · Enjoy 240 g · as served0 mg
- A Oatmeal: rolled oats Rolled Oats · Enjoy 40 g · as served18 mg
- A 2% milk 2% Milk · Enjoy 240 g · as served1 mg
- A Strawberries Strawberries · Enjoy 140 g · raw edible weight3 mg
Lunch
49 mg purines- A Chickpea wrap: chickpeas Canned Chickpeas · Enjoy 130 g · as served28 mg
- A Flour tortilla Flour Tortilla · Enjoy 49 g · as served8 mg
- A Cucumber Cucumber · Enjoy 85 g · raw edible weight8 mg
- A Tomato Tomatoes · Enjoy 85 g · as served6 mg
Dinner
123 mg purines- C Baked cod Fresh Cod · Moderate 113 g · as served111 mg
- A Potato Potato · Enjoy 85 g · raw edible weight6 mg
- A Green beans Green Beans · Enjoy 85 g · as served6 mg
Snack
35 mg purines- A A small handful of almonds Almonds · Enjoy 28 g · as served9 mg
- A Orange Orange · Enjoy 140 g · raw edible weight27 mg
57% of the ~400 mg daily purine budget.
Day 2 grocery list
Total amounts the day uses, grouped by aisle, with any food eaten twice combined. These are usable food weights, not package sizes. Each food links to its current grade and sources.
Check off what you have. Your choices stay in this browser. Uncheck an item for your next shop.
Drinks
Dairy & Eggs
Seafood
Produce
Pantry
Day 3
A chicken dinner, with a bean bowl at lunch
Breakfast
19 mg purines- A Black coffee Coffee · Enjoy 240 g · as served0 mg
- A Egg on toast: egg Chicken Egg · Enjoy 50 g · raw edible weight0 mg
- A Toast White Bread · Enjoy 50 g · as served6 mg
- A Avocado Avocado · Enjoy 68 g · raw edible weight13 mg
Lunch
49 mg purines- A Bean and rice bowl: black beans Beans (black, canned) · Enjoy 130 g · as served31 mg
- A White rice White Rice · Enjoy 140 g · cooked weight8 mg
- A Cheddar Cheddar Cheese · Enjoy 50 g · as served4 mg
- A Lettuce Lettuce · Enjoy 85 g · as served4 mg
- A Salsa Salsa · Enjoy 30 g · as served2 mg
Dinner
224 mg purines- C Roast chicken breast Chicken Breast (cooked) · Moderate 113 g · cooked weight198 mg
- A Sweet potato Sweet Potato · Enjoy 85 g · raw edible weight15 mg
- A Zucchini Zucchini Squash · Enjoy 85 g · raw edible weight11 mg
Snack
20 mg purines- A Plain Greek yogurt Plain Greek Yogurt · Enjoy 170 g · as served17 mg
- A Strawberries Strawberries · Enjoy 140 g · raw edible weight3 mg
78% of the ~400 mg daily purine budget.
Day 3 grocery list
Total amounts the day uses, grouped by aisle, with any food eaten twice combined. These are usable food weights, not package sizes. Each food links to its current grade and sources.
Check off what you have. Your choices stay in this browser. Uncheck an item for your next shop.
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Reader experiences, not medical advice.